Category Archives: Cardio

Tracy Anderson TAVA Throb

Cardio time: 18 minutes
Breakdown time: 4 minutes

In week 99 of streaming the TAVA routine is presented by Olivia and Lashonna. This dance is structured slightly differently from the previous TAVA routines in that the the first 16 minutes the dance is performed by repeating different sections over and over which is a great on the go learning technique, similar to the Thanksgiving Cardio. Then there’s a 4 minute step by step breakdown section if you need extra guidance followed by the remaining 2 minutes of the dance being performed in full. This is also different in that you get 18 minutes of cardio time, whereas the longest streaming TAVA routine prior to this was Beyonce 7/11 at 8 minutes, with the rest being 3 minutes or under.

The dance itself isn’t too challenging, although I’m by no means perfect, I think the sheer amount of times you perform the routine throughout this makes it a lot easier. The routine is performed to dance versions of “Me Too’ by Meghan Trainor. “Erotic City” by Prince, “Good Girl” (unfortunately) by DJ Jessie Cole, “Don’t Stop Til You Get Enough” by Michael Jackson, “Holding Back the Years” by Simply Red, “Holding On” by Disclosure and “Throb” by Janet Jackson

Tracy Anderson TAVA LDN

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson TAVA LDN

img_6264Cardio time: 3 minutes
Breakdown time: 2 minutes
Equipment needed: None

In week 96 of streaming the TAVA routine is from the London team (yay gooo the Brits!). It’s aptly named LDN and is performed to “Can’t Go Wrong” by Wiley.

The breakdown is pretty short as is the dance. The dance sequence is short which makes it easier, it’s very hip hop (matching the music), I didn’t nail the moves on the first go but they’re definitely a lot easier than some of the other TAVA dances.

Tracy Anderson TAVA Throb

Tracy Anderson TAVA Handclap

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson’s Metamorphosis Days 1-90.

imageWith the first round of Tracy Anderson’s Metamorphosis you will receive a cardio DVD and 9 different muscular structure workouts. These DVDs are far better produced then any of Tracy’s previous DVDs- the set is big, light, airy and refreshing and Tracy changes her outfit for almost every new workout, Tracy also SMILES a lot! Previously she was a little pouty, I know this was just because she was concentrating! I certainly don’t look good while exercising. The music is great! Kind of cool 80s sounding with a good bass, definite good workout music. With this DVD you have the great option of being able to adjust the audio options- full audio mix, music only and Tracy’s voice only (for when you get sick of the music but you still need some direction). Tracy’s cues are given via voiceover, which is good as you can tell that Tracy is entirely focused and in the zone and isn’t having to slow her pace to explain the moves.

Here’s the break down:

Cardio

Cardio time: 29 minutes
Equipment needed: None

The cardio routine is similar to the 30 day method in that it’s “freestyle” cardio, so it’s unchoreographed, although it is more difficult as there isn’t as much step touching nor is there a standing abs section in the cardio.

Every Single Tracy Anderson Cardio Workout

Tracy Anderson’s Cardio DVDs in Order

Muscular Structure

Although Tracy doesn’t use ankle weights in these routines in the literature that accompanies the DVDs it says that if you want to speed the rate of your results you can increase your cardio to 60 minutes and/or add ankle weights for the muscular structure sections. These workouts are really doable because they’re only about 30 minutes long, whereas her previous DVDs were about 50 minutes long. The muscular workouts are structured as follows: Arms without weights, arms with weights, floor abs, right leg, left leg.

Omnicentric

More info to follow for all muscular structure sections

Days 1-10
Time: 28 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Thankfully Tracy starts off relatively easy- no planks! This is by no means as beginner as Tracy gets but it’s definitely on the easier end of the spectrum. The arms are easy peasy, the abs are pretty basic, although I could still feel them working. The leg moves you should especially feel in your hip/waist area. It’s not that the moves are difficult it’s the 40 reps that seem to make it difficult. The first 4 moves are definitely harder then the final 2 moves which are lovely and easy, so you have those to look forward to as you near the end of each leg set. Because the workout is only 28 minutes long, even though some of the moves are a bit challenging you know that the workout will soon be over so it makes it doable.

Notes on leg moves:

All fours knee touch floor forward then butt lift 40 40
Knee fanned out extend on that line 40 40
Hydrant but lean forward kick back twice 40 40
Leg out to side bounce and bring in 40 40
Side lunge bring knee in 40 40
Side lunge stretch in and out 20 20

Days 11-20
Time: 32 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Notes on leg moves:
all fours hand behind back knee out to the side and back then extend behind 20 20
cross leg behind knee and extend out to the side on a diagonal 40 40
hold foot and extend to superman 40 22!
plank foot on floor lift leg bent lift leg straight 15 15
plank forearms lift leg diagonally 40 40
on side lift leg straight out in front move to ceiling and then have behind other leg twice 20 16
on side go into star 40 27

Right side: 22:15-31:48= 9:33
Left side: 11:19-22:15= 10:56. Add on 1:23 + 32:20 = 33:43

Days 21-30
Time: 30 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Days 31-40
Time: 30 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Notes on leg moves:
All fours lift alt arm them alt leg 39. 35
Plank walk lift leg 15. 18
Hold foot with opposite leg and then bring to the side 29. 29
Foot out behind you diagonal lift leg bent lift leg straight 37. 39
On forearm bring same foot and arm in together 38 40
On forearms knee fanned out lift 37. 39

Days 41-50
Time: 33 minutes
Areas worked: Arms, legs, stomach
Equipment needed: 1lb weights, 1lb ankle weights

Notes on leg moves:
knee inverted and forward of other knee extend in that direction 40 42
Knee out to side bent, knee out to side straight and bend on forearm 40 40
Forearm on mat, opposite leg lunge and pulse twice 30 30
One leg straight back lift in attitude kick behind twice 30 (15:44-16:55 1:11) 20(27:26-28:32 1:06)
Toe touch floor sweep around 30 30
Plank one foot over the other bring out to the side (oblique) 20 20
Elbows and knees bring leg up in attitude 40 40

Days 51-60
Time: 33 minutes
Areas worked: Arms, legs, stomach
Equipment needed: Ankle weights 1lb ankle weights

Days 61-70
Time: 33 minutes
Areas worked: Arms, legs, stomach
Equipment needed :Ankle weights 1lb ankle weights

Notes on leg moves:
push up, one knee hit floor 2 different anles then kick up behind 28. 30
same position knee on floor lift then straight leg lift 30. 30
on forearm and hand just knees on floor fanned out lift opposite arm and leg 19. 23
1 forearm on ground, other hand on ground, knees on ground lift back to plank and lift leg 30. 30.
hands and knee extend back diagonally across other leg behind lift and return to hydrant. 40. 40 26:28-28:29 (2:01)
hand and knee on floor opposite leg out behind and other hand holding elbow bend knee turned out and lift calf 40. 40.
lying on back hands behind legs, one leg straight, other bent, extend into a star 40. 39
lying back on forearms lift one leg over the other (inner thigh) 20. 20

Days 71-80
Time: 32 minutes
Areas worked: Arms, legs, stomach
Equipment needed: Ankle weights 1lb ankle weights

Days 81-90
Time: 32 minutes
Areas worked: Arms, legs, stomach
Equipment needed: Ankle weights 1lb ankle weights

Tracy Anderson’s Muscular Structure DVDs in Order

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson TAVA Handclap

img_6154Breakdown time: 1 minute
Cardio time: 1 minute
Equipment needed: None

In week 95 of streaming we got this fun dance. I like that the music matches the choreography of the dance- handclaps performed to Fitz and the Tantrums “Handclap”. This dance is performed in the newishly opened Church Street studio. This dance is quite simple, although I say that having not mastered it the first time around!  There isn’t a thorough breakdown but hopefully the simplicity of the dance makes up for it. There is quite a bit of jumping so it’s not as low impact as I would like, but thankfully it’s not all the way through. The positive energy from the trainers is a definite bonus and love that one of them’s English 🙂

Tracy Anderson TAVA LDN

Tracy Anderson TAVA D.R.A.M. Cha Cha

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson TAVA D.R.A.M. Cha Cha

img_5990Cardio time: 2 minutes
Breakdown time: 3 minutes
Equipment needed: None

In week 94 of streaming, TAVA returns to the more traditional Latina TAVA style. The breakdown does offer a bit more explanation than previous weeks but it would be great to have some more run throughs before it’s done to music.

Tracy Anderson TAVA Heavenly

Tracy Anderson TAVA Handclap

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson TAVA Heavenly

img_5958Breakdown time: 4 minutes
Cardio time: 1 minute
Equipment needed: None

After missing a week of TAVA it’s back again in week 91 and I’m so happy that this week’s dance is to Tinie Tempah’s “Girls Like”, I’m a massive Tinie Tempah fan and this is one of my favourite of his songs.

Once again we’re not getting much of an explanation of the breakdown section, yes sections are explained twice, but there isn’t any real detail work. It’s a shame that the cardio time is only one minute and it wasn’t repeated through at least until the end of the song as it’s a pretty good dance but you definitely need more than one minute to get the hang of it. I really like the moves and that there’s some unusual ones like when you rotate backwards and there’s lots of nice stretches in there as well.

Tracy Anderson TAVA Destiny’s Child Lose My Breath

Tracy Anderson TAVA D.R.A.M. Cha Cha

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson TAVA Destinys Child Lose My Breath

img_5917Cardio time: 3 minutes
Breakdown time: 2 minutes
Equipment needed: None

In week 89 of streaming we got our second portion of streaming TAVA cardio. Keeping with the Beyonce theme this dance is to Destiny’s Child “Lose My Breath”. I really love this dance, I definitely didn’t master it but I hope with time that I do. The breakdown section could have done with being more thorough- last week’s breakdown section was 9 minutes long so it’s quite a difference. The breakdown in this section was similar to that in the TAVA DVD in that it was just going through the moves once and saying what you were doing as you were going on, which I’m sure is great if you’re a dancer but if you need more than one movement explained in each move you definitely need more detail. Unlike last week’s 7/11 TAVA you only got to dance to this song once, making the cardio time only 3 minutes with a bit of a party time free for all at the end.

Tracy Anderson TAVA Beyonce 7/11

Tracy Anderson TAVA Heavenly

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout